Individuals who spend the majority of their day sitting at the desk have all no doubt felt the effects of sitting for prolonged periods whilst performing repetitive tasks.  A common response to these postures and work tasks is usually an increase in tension in the muscles of the neck and shoulders.  Aside from taking regular breaks every 45 minutes from the desk, stretching and mobility exercises can also help to reduce tension and strain.

Benefits of Stretching & Mobility Exercises

  • Reduces muscular tension and stress
  • Improves circulation
  • Increased flexibility and range of motion
  • Improved mental alertness
  • Encourages regular breaks and avoiding prolonged static sitting postures

Stretching Tips

  • No pain should be felt during the stretch
  • Engage the stretch slowly
  • Don’t hold your breathe
  • Hold the stretch for 20-30 seconds
  • Repeat 2-3* on each side of the body
  • Perform stretching regularly

Mobility Exercise Tips

  • No pain should be felt during the mobility exercise
  • Start with smaller ranges of of movement and increase this gradually
  • Move slowly and controlled through the movement
  • Don’t hold your breathe
  • Repeat 5-10 times
  • Perform regularly

 Neck Mobility Exercises











Slowly taking your neck through its range of motion (flexion & extension, rotation and side bending) can help to reduce stress and tension in those muscles attaching to the neck, upper back and shoulder girdle.

Trapezius/Levator Scapulae Stretch












Sitting on your hand, gently pull the neck to the side with the opposite hand and hold this stretch.  This stretch can also be modified by rotating your head 45 degrees and gently pulling your head to your arm pit.

Shoulder Windmills









Start with small movements and gradually build up the range of movement.

Shoulder Stretch












Gently pull one arm across the body and hold.

Shoulder Stretch












Interlace the two hands and stretch your arms and shoulders out in front.

Shoulder Shrug










Gently shrug the shoulders up and down.

Shoulder Stretch












Interlace the two hands behind the back to stretch out the arms and chest.

Chest Stretch









Standing in a door way.  Gently lean through the door to stretch the chest.

Forearm Stretches










If you would like to find out more about the deadlift and get some advice on a exercise program to suit your specific needs, be sure to see one of our Osteopaths at Principle Four Osteopathy.  Principle Four Osteopathy is one of Melbourne City CBD 3000 leading Osteopathy clinics.  The clinic is located at 29 Somerset Place, Melbourne City CBD 3000 (near the corner of Little Bourke & Elizabeth St).  To book an appointment, please call 03 9670 9290 or book online @